Nik’s Chicks is a FREE ladies only running/triathlon group. It is only a time and place to meet & a program to follow. I cannot join you on every run/workout. If you are new to exercising, it is advisable to have a doctor’s OK prior to beginning. Any information or products represented on this site are for educational purposes only and are not a substitute for any advice given to you by a medical, nutritional or fitness professional. Please sign my waiver (in “About”) and fill out my contact info sheet when you arrive for your first run. Please park on West Oak Trails Blvd, Nightingale or at Bloomfield Park to avoid congestion, locking beeps and car doors closing around my neighbours’ houses! We run Tuesday and Thursday evenings 8pm and Saturday mornings 8am from the corner of Redwing and Blackbird Courts. Check out Weekly Workout section for specific times and distances.
Type your email address in the blank to the right and click follow to automatically receive my updates! You can also check out the Nik’s Chicks Facebook page at https://www.facebook.com/groups/132984713404930/
Quotes of the Week:
News from the “Nest”: Are you lagging a bit? In summer vacation mode and having a hard time getting motivated to run or do other activities? You are not alone! Heat and humidity can make exercising in the summer a challenge. BBQs, cottages and cold drinks can have the same effect:) The return to school is often a great time to return to exercise/running. Here is an article that sheds some insight on summer exercise declines. Key tips to get going again: Social support, sign up for a race, change routines! Sounds like Nik’s Chicks to me!!! http://www.cnn.com/2016/07/29/health/summer-exercise-benefits/index.html
I leave tomorrow for a week’s holidays. Runs will go ahead on the regular schedule. Check Facebook group for conversations about start times.
Lakeside Triathlon: Who is up for a fun little triathlon or duathlon at the end of the summer? Warm lake, flat bike and run! I would like to get at least one tri in and given the busy summer schedule, this race might be my only possibility. http://www.multisportcanada.com/lakeside/ Send me a note to let me know if you are “in”! There is a relay option at this race – you can piece together a team of three to complete it. Whadaya say Nicole, Jo D, Jo W, Shelley, Christine G, Christine A, Jenn, Tania, Lisa, Athena, Sam, Barb??? I am happy to bring some Springridge tarts to the event and we will definitely be going out for lunch post race!!
Half Marathons: For those of you sitting on 10-15km for your long runs, we are considering a late November half to keep us on track. Angus Glen is now a ten miler so we need to look at other options. Hamilton 1/2 looks like only November half (on the 5th) but there are a couple of mid October options – Toronto on Oct. 22, Niagara on Oct 15, Detroit Oct. 15th. Formal training program began on August 12th! Half Marathon Training Program 2014 Print it now!
We are looking way ahead to January 14th in Phoenix for a group half marathon. To be prepared for this race you need to have a 10km base by October 21 – the 10km program will begin August 26th! Here are your programs 10-km-program-from-5km-base-tths Half Marathon Training Program 2014
Print and post programs where you will see them as motivation.
New 5km and 10km Programs: I am looking at beginning NEW Learn to Run 5km and 10km programs Sept 9th. You will be training for the Hamilton Road2Hope races on November 4th. http://www.hamiltonmarathon.ca/#/register-now/ Here are your programs learn-to-run-5km-training-program-tths 10 Km program from 5km base (T,Th,S) Please spread the word to your friends and co-workers and don’t forget to mention that the programs are FREE!
This weeks workouts (Meet at 1438 Redwing Court): (Note that Tuesday and Saturday workouts for sprint tri have been swapped in the schedule)
Thursday – Aug 17 8:00pm
Sprint Tri – 42 min run followed by 35 min swim
Holding on 5km – 5km with hills x 2
Holding on 10km – 5-7km with hills x 2
Saturday – Aug 19 8:00am (I am away til Friday but ladies will still meet to run. Check FB group for start times!)
Sprint Tri – 23 min run followed by 24 min swim
Holding on 5km – 5-7km
Holding on 10km – 10-12km
NEW November 1/2 marathon – 13km
Sunday – Aug 20
8am ride – check https://www.facebook.com/groups/1735062546707044/
Sprint Tri – Bike 77 min
Tuesday – August 22 8:00pm
Sprint Tri – 46 min bike followed by 16 min run (cyclists begin at 7:00pm)
Holding on 5km – 5-7km
Holding on 10km – 5-7km
NEW November 1/2 marathon – 8km
Thursday – Aug 24 8:00pm
Sprint Tri – 45 min run followed by 23 min swim
Holding on 5km – 6km w 30 sec sprints x 5
Holding on 10km -6km w 30 sec sprints x 5
NEW November 1/2 marathon – 6km w 30 sec sprints x 5
Saturday – Aug 26 8:00am (January half marathon in Arizona training begins today for those at a 5km base)
Sprint Tri – 25 min run followed by 20 min swim
Holding on 5km – 5-7km
Holding on 10km – 10-12km
NEW Arizona 1/2 Learn to Run 10km – 5km
NEW November1/2 marathon- 15km
Sunday – Aug 27
8am ride – check https://www.facebook.com/groups/1735062546707044/
Sprint Tri – Bike 70 min
Tuesday – August 29 8:00pm
Sprint Tri – 37 min bike followed by 10 min run (cyclists begin at 7:00pm)
Holding on 5km – 5-7km
Holding on 10km – 5-7km
NEW Arizona 1/2 Learn to Run 10km – 5km
NEW November 1/2 marathon – 8km
Thursday – Aug 31 8:00pm
Sprint Tri – 42 min run followed by 21 min swim
Holding on 5km – 6km with hills x 2
Holding on 10km – 6km with hills x 2
NEW Arizona 1/2 Learn to Run 10km – 4km w 30 sec sprints x 5
Have a wonderful week! Niki
